Seminar 2-Training Plans

Training Plans

• Desire – set a goal

• Design – develop a plan

• Discipline – stick to the plan

• Determination – race day

Minimal Math

• 1 + 1 = 2– For each sport, at least one interval session

and one endurance session per week.

• 2 x 3 = 6– Two sessions in each sport per week, six

sessions total.– 80% endurance and 20% speed

Effect of effort on fuel source

50 55 60 65 70 75 80 85 90 95 1000.8

0.9

1

1.1

1.2

1.3

1.4

1.5

% Max HR

RQ

LactateThreshold

Zone 1 2 3 4 5

Optimal training zones

Zone 1 and 2– Low HR

– Fat burning zone

– 18 months to see shift in RQ

– 80% of training

Zone 4– Speed work

– Shifts LT to right

– Fat burning for 6-8 hours afterwards

– 20% of training

Zone 3: No-man’s land

“Pro’s”• Feels like a good hard

workout.

• Out of breath, legs burn,

• Ran steady pace just slower than race pace.

• May be target pace for IM.

Cons• Not fast enough to

increase LT.

• Not slow enough to burn fat.

• Won’t help you race faster.

• Endurance Work– 80% in Zone 1 + 2

• Shift fat burning

– Easy pace

– HR < 70% max

– 9-12 min miles running

– Easy spinning on the bike

– Long glide on swim

• Speed Work– 20% in Zone 4

• shift LT

– Intervals• Race pace or faster • Equal or less time recovery • 30 sec to 5 min

– Tempo• Slower than race pace.• 10-30 min.

Periodization• 4-5 week build in number of intervals.• Drop back 2 weeks in schedule • Build again for 4-5 weeks.

Interval Strategy (train smart then train hard)

• Alternate race pace and recovery.– Gradually build duration and decrease recovery

– Short recoveries • keep heart rate up• work on technique and form• condition body to recover while still moving

– Pacing• have a target race pace in mind• discipline to hit it

Intervals• Three variables: distance, pace, recovery

200m 100 200m

400m 400m

200m 200m 200m

200m

100 100 100

100 200m200m 100 200m 200m 200m 200m100 100 100

200m 100 200m 200m 200m100 100

200m 100 200m 200m100

Week

1

2

3

4

5

200m 200m 200m 200m 200m

REST!• One day off per week.

• Recovery week every 4-5 weeks.

• Cross train to avoid burn out.

• Get plenty of sleep.

• If you feel over trained adjust your plan.

3 ways to view swimming

• Muscle– Move as much water

as possible– High turnover

• Mechanical– Arm as paddle– Body roll as lever

• Holistic– Long glide– Feel body position– Contact points

Swimming• Technique and drills (2-4 laps each)

– S - swim– K - kick– I – Individual Medley (back and breast stroke)– P – pull

• Intervals– 50-100m (sprint and Olympic)– 200-400m (1/2IM and IM)

• Active recovery between intervals with drills– Fist and one arm– Catch-up and finger tip drag

Bomb proof combat roll

Bomb proof combat swim

Biking• Balance:

– Aero– Power– Flexibility

Key Workouts

• Intervals– 3-5 min (sprint, Olympic)– 10-15 min (1/2 IM, IM)

• Hills– Speed work in disguise

• High cadence– Small front ring

Running

• Good form– Lean at ankles– Flat foot– Chin down– Minimize injuries

• Increase speed– Lean forward – Do not lengthen stride

Key workouts

• Endurance:– Build gradually adding

a few miles a week.

• Speed:– Start race pace

intervals early– Discipline to stay at

target pace– 800m (sprint, Olympic)– Mile (1/2IM, IM)

• Bricks– 20+ mile bike

– 4-5 sprints in second half

– 1st 10 min of run at race pace

– IM: added 1 mile @ race pace each week

Preparing for Race Day

• Swim in waves

• Bike in wind

• Run in heat

Multiple races

• Pick “A” and “B” races

• May need to train through B races

• 3-4 weeks between A races.– Recover– Short build– Taper

Off season

• Don’t get out of shape

• Best time to lose weight

• Work on technique and weaknesses

• Rest

Cross training (zone 1-2)

• Walking– Back pack– Pole hiking– Snow shoeing

• Paddling– Canoe– Kayak

• Skiing/skating– Classical ski– Skate ski– Double poling– In-line/roller skate– Ice skate

Triathlon Training Plans

• Personalize– How fit are you now?– What is your weakest event? (early focus)– What is your strongest event? (late focus)– What is your target race?– What are your goals for the season?– How many hours a week can you train?